Battle ropes are a relatively new training accessory to a lot of people that have come and improved the world of fitness. It is a long workout rope that comes in different sizes and weights (normally 10 kilos). This may sound like nothing special but it allows you to do a multitude of exercises to increase strength, power and resistance. The sheer versatility and multi muscle targeting that this equipment provides should peak your interest.
It is increasingly common to see it in functional training and cross fit sessions due to its proven effectiveness in burning calories and fat without losing muscle mass. This rope, similar to the one used in mooring boats, can have different measures and weights. Most of the time in the gym they are about 15 meters in length and exercising with them means moving 10 – 12 kilos of load about.
This type of rope workout is always an intense, dynamic and fun workout, which can adapt to the physical level of each athlete. If you decide to try it, you should know that exercise with ropes will help you eliminate a good amount of calories in each session. This is because the constant movement of the battle ropes implies a hard cardiovascular training with which you will work the muscles of your arms, as well as the core and the lower body.
What is a rope workout with battle ropes like?
You can train with this particular rope by exclusively performing a routine with battle ropes, which is relatively easy to find given how effective the equipment is. The other way you can utilise this element is part of a cross fit session or a global workout in which you want to incorporate a high intensity interval based on rope work.
In any case, if you want to get started in this type of training, you should start by holding the workout ropes at both ends in the correct way. It sounds obvious but you would be surprised how many people see these in the gym and start doing whatever they want with no results. Once you have this grip and stance in place, the next step is learning to perform the two basic movements that will allow you to do many other exercises:
- Waves: Moving the ropes, keeping the elbows flexed without stressing the joints is the first exercise you must master. It is simply a matter of forming those waves with the rope by raising and lowering your arms. This can be both at the same time or alternately, while your biceps, triceps and the muscles of your shoulders and forearms work with high intensity.
- Slams: This second basic exercise consists of hitting the ground with the battle rope, first raising the arms and dropping them with force. This is especially important for working on those movements that will help you to build explosive power, as well as helping you burn calories.
Once both types of movements are controlled, the possibilities offered by rope training are extensive and are not limited to exercising the muscles of the upper body. You will find people often doing a 10 minute battle rope workout, but you will see great results also if you go for a little longer. In the 20-30 minutes that the session can last, it is easy to put other muscle groups such as the core, the legs and the gluts to work. This is simply by moving the ropes while doing squats, lateral movements, jumps or, for example, strides.
Benefits of training with battle ropes
Whether your goal is to lose weight or maintain an excellent physical shape by improving strength and endurance, this new form of fitness can bring you important advantages that should be taken into account. The following are some of the benefits that you may achieve with the use of battle ropes:
- The battle ropes can form a complete workout on their own, combining aerobic work with strength work.
- Used in short sessions and its results are noticeable within a few weeks. It is excellent for losing weight and toning muscles. It is among the best cardio for weight loss options you can use.
- Allows you to work with a considerable weight but without your joints suffering since you do not “load” it directly on them. The risk of injury is practically nil.
- Rope training is excellent if you are trying to increase cardiovascular and respiratory capacity. This is why it is utilised in a lot of crossfit exercises.
- Improves balance and coordination of movements, which is ideal for strengthening the core.
- Can be practiced in the gym and also outdoors. You only need the ropes and a point to tie it to.
- There are many athletes from very diverse disciplines who practice it, from runners to swimmers or climbers because it is a way of doing a hard exercise in the most enjoyable and fun way.